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A recent study conducted by Columbia University researchers has identified 60 genes associated with autism spectrum disorder (ASD), which may provide valuable clues about the causes of autism across the full spectrum of the disorder.
“Overall, the genes we found may represent a different class of genes that are more directly associated with the core symptoms of ASD than previously discovered genes,” says Wendy Chung, MD, Ph.D., the Kennedy Family Professor of Pediatrics and chief of clinical genetics in the Department of Pediatrics at the Columbia University Vagelos College of Physicians and Surgeons.
SET BOUNDARIES
When you work from home, it’s easy for the lines between “work time” and “home time” to blur. This is true for your students and their families too, who may be contacting you at all hours of the day or night. This is where balancing teacher self-care and distance learning becomes especially important.
Give yourself time to rest and recharge (and avoid burnout) by setting clear boundaries. Designate “office hours” during which students and parents can reach out with questions or concerns. When office hours are up, close your computer for the day. No more checking email!
Another option is to set up a shared calendar for students and parents to book time with you. Whatever strategies you use, it’s important to establish work-life balance, even when work and life happen in the same place.
TAKE BREAKS
One benefit of teaching from home is that you can take breaks. Snack breaks, lunch breaks, even bathroom breaks. Take advantage of this newfound freedom to give yourself some breathing room.
Go to the bathroom whenever you want (just not in the middle of a Zoom session). Take a walk around the block and get some fresh air. Spend some extra time snuggling with your dog, grabbing a snack with your kids, or enjoying an uninterrupted lunch with your partner.
Savor the joyful moments and let yourself feel gratitude whenever and wherever you can. Overall, things are tough at the moment, but it’s not all bad. Focus on the positive as much as you can.
VIRTUALLY CONNECT
We all need a support system, and not being able to physically see some of our loved ones is difficult. Make time to connect via Facetime, Zoom, phone calls, or even playing virtual games with people you love.
If you need extra help and support, reach out to trusted friends and family members. Talking and laughing with people you care about is a sure way to recharge your batteries.
You can also connect with other teachers. Share your challenges, triumphs, ideas, and tips. Remember, everyone is going through the same craziness together. You don’t have to do it alone.
GET MOVING
Exercise gives you energy and endorphins, and it promotes quality sleep. (Sleep and a healthy diet are also essential!) Even if it’s just for 20 minutes, be sure to include movement in your daily routine.
Walk, bike, jog, participate in virtual exercise classes, or follow a simple Pilates or Zumba routine on YouTube. Go for a swim if you have a pool, jump some rope, or even chase your kids around in the backyard.
As much as we might resist getting into an exercise routine, it’s a sure way to boost your mood. You’ll feel happier and healthier, which is a great buffer against the stress and anxiety you’re likely experiencing.
RELAX
What helps you feel relaxed? Whether it’s meditation, yoga, painting, reading, baking, or journaling, do it as much as you can. Watch funny movies, take long baths, paint your nails to feel human again, or do whatever it is that calms you and brings a smile to your face.
And don’t forget to breathe. When it all feels like too much, breathe in deeply through your nose, then exhale through your mouth. Repeat this exercise three times. Tell yourself something like, “I’ve got this,” “I’m doing the best I can,” or, “It’s all going to be OK.” Because it is, even if it doesn’t feel like it right now.
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